Finding ways to cope

Panic attacks can make it seem hard to breathe. It could feel like you're going to pass out or even choke. Sometimes people feel sick or sweaty when they have a panic attack.

But however panic attacks affect you, there are ways to deal with them. You can learn how to control panic attacks. And we can help you find what works best for you.

3 ways to help control a panic attack:

Focus on your breathingTake deep, slow breaths in through your nose and out through your mouth

Distract yourselfCount things, create a poem, imagine a safe place

Think positive thoughts

How to deal with panic attacks

Here are a few different techniques that can help you keep panic attacks under control. They might not work for everyone – you might have to find the one that’s right for you. And often the more you practise them, the better they'll work. It can also take time to find what works for you.

Try to breathe slowly. Breathe in through your nose and out through your mouth. Don’t hold your breath. Try to take controlled breaths instead – where you focus on making each breath deep and slow. Do this for about a minute, then go back to normal breathing.

Put your hands on your stomach. Breathing normally, move your stomach muscles in and out as you breathe while keeping your shoulders still. This helps make your breathing deeper. It helps to stand up when you do this.

Keep a diary of what makes you anxious. And keep writing down any ideas you have about how to cope. Make a note of anything that has calmed you down. You can create your own locker to use our mood journal to see how things change for you over time.